Post by bbbearsmom on Mar 25, 2020 23:50:14 GMT
Thursday, 03/26
Day 26 – Recognize Thinking Mistakes
Thinking mistake #1: All or Nothing Thinking
"Either I'm completely on my diet or I'm off of it"
"Either I'm 100 percent successful or I'm a failure and nay as well give up dieting."
(Related to you having perfectionist tendencies.)
Thinking mistake #2: Negative Fortune Telling
You predict the future negatively, without considering other possible outcomes.
Since I didn't lose weight this week, I'll never be able to lose weight.
Since I gave into that craving, I'll never be able to tolerate cravings.
Thinking Mistake #3 -- Overly Positive Fortune Telling
You predict the future too positively, without considering other possible outcomes.
"I'll be able to eat just a little bit of this food I crave, feel satisfied, and stop."
"It's okay if I just estimate the amount of food I'm supposed to have instead of measuring it. I'll still lose weight."
Thinking Mistake #4: Emotional Reasoning
You think your ideas are true even though objective evidence says not.
"Since I feel like a failure for having strayed, I really must be a failure."
"I feel like I just have to have something sweet right now."
Thinking Mistake #5: Mind Reading
You're sure of what others are thinking, even in the absence of compelling data.
"People will think I am strange if I don't drink alcohol at the party."
"She'll think I'm rude if I don't try the brownies she baked."
Thinking Mistake #6: Self-Deluded Thinking
You rationalize by telling yourself things you don't really believe at other times.
"If no one sees me eating, it doesn't count."
"It won't matter if I give in to my cravings."
Thinking Mistake #7: Unhelpful Rules
You mandate actions without taking circumstances into consideration.
"I can't waste food" (Me with the leftovers this week.)
"I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house."
Thinking Mistake #8: Justification
You link two unrelated concepts (to justify your eating).
"I deserve to eat this because I'm so stressed out."
"It's okay to this because it's free."
Thinking Mistake #9: Exaggerated Thinking
You make a situation seem greater or worse than it really is.
"I can't stand this craving."
"I have no willpower."
Using the sabotaging thought list from yesterday or ones that come to mind now decide what thinking mistake they represent.
Day 26 – Recognize Thinking Mistakes
Thinking mistake #1: All or Nothing Thinking
"Either I'm completely on my diet or I'm off of it"
"Either I'm 100 percent successful or I'm a failure and nay as well give up dieting."
(Related to you having perfectionist tendencies.)
Thinking mistake #2: Negative Fortune Telling
You predict the future negatively, without considering other possible outcomes.
Since I didn't lose weight this week, I'll never be able to lose weight.
Since I gave into that craving, I'll never be able to tolerate cravings.
Thinking Mistake #3 -- Overly Positive Fortune Telling
You predict the future too positively, without considering other possible outcomes.
"I'll be able to eat just a little bit of this food I crave, feel satisfied, and stop."
"It's okay if I just estimate the amount of food I'm supposed to have instead of measuring it. I'll still lose weight."
Thinking Mistake #4: Emotional Reasoning
You think your ideas are true even though objective evidence says not.
"Since I feel like a failure for having strayed, I really must be a failure."
"I feel like I just have to have something sweet right now."
Thinking Mistake #5: Mind Reading
You're sure of what others are thinking, even in the absence of compelling data.
"People will think I am strange if I don't drink alcohol at the party."
"She'll think I'm rude if I don't try the brownies she baked."
Thinking Mistake #6: Self-Deluded Thinking
You rationalize by telling yourself things you don't really believe at other times.
"If no one sees me eating, it doesn't count."
"It won't matter if I give in to my cravings."
Thinking Mistake #7: Unhelpful Rules
You mandate actions without taking circumstances into consideration.
"I can't waste food" (Me with the leftovers this week.)
"I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house."
Thinking Mistake #8: Justification
You link two unrelated concepts (to justify your eating).
"I deserve to eat this because I'm so stressed out."
"It's okay to this because it's free."
Thinking Mistake #9: Exaggerated Thinking
You make a situation seem greater or worse than it really is.
"I can't stand this craving."
"I have no willpower."
Using the sabotaging thought list from yesterday or ones that come to mind now decide what thinking mistake they represent.
